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Hand Balancing for Muscular Development

By admin on August 18, 2012 in Handstands

Hand Balancing for Muscular Development is a book written by Bill Hinbern on learning to do hand balancing.

This book was actually for first introduction to hand balancing and got me started a long time ago.

The book is dedicated to three people. Robert L. Jones. Professor Paulinetti. And Professor E.M. Orlick. No big surprise there. These men are three of the masters and teachers of many people through their books, all of which are available here at this website.

In many ways this book is similar to Hand Balancing Made Easy by Prof. Orlick. Even the drawings are quite close, and a lot of the base building weighted and bodyweight exercises are the same.

In my opinion there is more information in any of the books available here over this one by Hinbern. There is more information on each exercise and a lot more discussion of how to build up to the exercises, rather then just this is how you do them.

What I do like about this book is it’s easy to use and broken up into beginner, intermediate and advanced exercises. It’s short, simple and sweet, clocking in at roughly 63 pages. And although the title speaks of muscular development, it’s not really the focus of the book.

If you’re looking for a complete library of hand balancing, which I think is a great idea, then I would certainly pick it up and add it to your collection.

This book is available here.

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Yoga Handstands

By admin on August 16, 2012 in Handstands, Yoga

In Yoga handstands make up one area that a lot of people avoid, because they can be much more difficult then any number of the other poses. But they should not be avoided. While it may take lots of practice you can learn how to do the handstand and other inverted poses.

It’s important to note that the handstand has been called the king of poses because of the benefits it brings. It strengthens the whole body, requires tremendous coordination, and it is an inversion which brings plenty of its own benefits.

Yoga Handstands

While not the best demonstation in the world, this video shows you what practicing handstands in yoga may look like (if you happen to be a very attractive female).

The handstand is not the first inversion or handbalancing pose you should work on. Far from it. There are a number of other poses that will build up your ability.

Pincha Mayurasana (Feathered Peacock Pose or commonly called the Forearm Stand)

Salamba Sirsasana (Supported Headstand)

Salamba Sarvangasana (Supported Shoulderstand)

Bakasana (Crane Pose)

Parsva Bakasana (Side Crane Pose)

Mayurasana (Peacock Pose)

Tolasana (Scale Pose)

And of course the handstand itself which is called Adho Mukha Vrksasana.

This is just like I teach in the Secrets of the Handstand System, and in fact some of the poses or drills are the same. If you want a step-by-step system to achieving the handstand check it out. Although its not geared toward yoga it will work just the same.

There are a number of variations of the handstand that can be done like the scorpion pose below, which adds extreme back flexibility into the mix. (Also note that the balance will actually be easier here then a straight bodied handstand as the center of gravity is lower.)

Scorpion Pose

So by working with the easier poses you’ll build up your balancing ability and control you need to hold the handstand. Once you’re there you can begin to go even further with your yoga handstands.

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Press to Handstand

By admin on August 15, 2012 in Presses & Pushup

The press to handstand is a fairly general name, that commonly refers to any straight arm press. This is different from the many bent arm presses, which are still presses up to a handstand, but are usually called something different.

Among the straight arm variations, the most common and easiest to begin with is the straddle press, where the legs are spread wide.

The True Art and Science of Hand Balancing

There is also the pike press, which is harder to do, because having the legs together increases the leverage.

Here is a good video tutorial on the subject

All the drills in this video will help you to learn this skills. To recap:

1) Straddle Lift off the Floor Holds
2) Straddle Lift Pressup
3) Straddle and Pike Stretch
4) Trying the Press to Handstand and Lifting Toes
5) Straddle Press Against the Wall
6) Straddle Press with Feet Raised to Start

I would partially disagree with her statement to never jump. While that doesn’t qualify for the full skill, you can use a little hop in training for this exercise.

Also the floor press handstand (where the legs start on the floor) is a harder skill then just pressing with your feet starting on the ground.

Be forewarned this exercise can be very difficult to do, especially for men. The biggest thing likely to hold you back is flexibility, more so then strength. Much work needs to be done on these drills and others to attain this skill. In addition to the hamstring and hip flexibility you need lots of compression ability, that is compacting your upper and lower body together.

I’m personally still working on this skill as it’s long eluded me, but I am getting ever closer.

There are many more advanced variations of pressing to handstand, like from an Lsit or even on one arm as is seen in the video below.

For lots of tips and training ideas on many variations of the press to handstand I highly suggest you check out Professor Orlick’s Hand Balancing Made Easy.

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York Hand Balancing Course

By admin on August 14, 2012 in Handstands, Presses & Pushup

The York Hand Balancing Course was published by the York Barbell Company. There is no specific author, and I have found no information that states who actually wrote it. It starts off with the following:

DID YOU EVER NOTICE when you see a group of strong men together that, sooner or later, they take time out for some handbalancing? Handbalancing to a bodybuilder, a weightlifter or any barbell man, is as natural as a duck taking to water. I think one reason for this is the fact that barbell trained men are so much stronger than others that the difficult balancing stunts are to them very easy. Furthermore, lifting barbells has given them unusual co-ordination which is very necessary to the would-be balancer.

While this may have been true in the 40’s when this book was originally written, it is not anymore. Most weightlifters and bodybuilders couldn’t hold a handstand, even against the wall, if they tried. But with more realistic and functional training this is swinging back the other way.

And if you’re a weightlifter, bodybuilder, or train in any other manner there’s no reason you can’t also do the handstand, and much more advanced hand balancing tricks.

There is actually two York Hand Balancing Courses, number 1 and 2. If you want you can get both in one volume over at Amazon.

The first book covers beginner to intermediate hand balancing stunts and the second even more advanced material.

How to do the One Hand Handstand by Professor Orlick

While it’s a great introduction to the material, it doesn’t go into the same depth as you’ll find in other places like The True Art and Science of Hand Balancing and Hand Balancing Made Easy.

Here’s a couple examples of what you’ll find inside the York course:

York Handstand Positions

I HAVE OFTEN BEEN ASKED ; “just what does the perfect handstand look like?” There are many expert handbalancers and it seems that each one has a different idea on this. Some insist that it is only perfect when the normal back arch (the amount the same person would have if standing erect on his feet) is shown in the handstand position (see Fig. 9A). There are others who prefer a very deep arch claiming it is more graceful and requires less effort once mastered (see Fig. 9B). A third prevalent group insist that only the ‘Continental’ type of handstand is correct (see Fig. 9C). The ‘Continental’ allows practically no arch – the legs and lower part of the body in line with the arms.

Of course as this was written in the 40’s the handstands taught are the antique or classic style, and not the straight handstands that are common today in the circus or gymnastics. Even it’s continental handstand is not what is commonly taught these days. Nothing is wrong with these positions at all, but its not the place to go for a modern straight handstand.

York Handstand Lever Up

YOU WON’T FIND MANY chaps who can do this lever-up. It takes plenty of strength and flexibility. The starting position for the stiff-arm-stiff-legged is shown on Page 4, Fig. 4A. Lean well forward, keep the elbows straight at all times and bring the feet as close to the hands as possible without bending the knees. The closer you can get your feet to your hands the easier the stunt . Keep leaning forward until the feet leave the floor (as indicated by the solid lines in Fig. 4B, Page 4) and continue to raise the legs (Fig. 4B, dotted lines) from the hips only. As your feet come into the vertical position (Fig. 4C) you will have to draw your shoulders and head back (that is; come back from the extreme forward position) until the complete handstand has been secured. You must have perfect control through-out the entire movement.

So the York Handbalancing book is a great place to get some ideas for hand balancing exercises, but is not the most in-depth or complete manual available today.

If you’re like me you’ll want every book on hand balancing in your library so it’s certainly worth picking up.

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Life in a Handstand Episode 3

By admin on August 11, 2012 in Walking & Jumping

It’s the third episode of Life in a Handstand starring Tim “Livewire” Shieff.

This episode takes a somber tone as Tim received an eviction notice and has to leave his home, of course walking out on his hands.

My particular favorite parts are crossing the street and then being splashed by the car.

Trying to do everyday activities would on your hands would not be a bad way to get really good at handstands. Of course, for most people this couldn’t involved anything more then walking on the hands but you got to start somewhere.

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Handstand Drills for Beginners

By Sharon on August 9, 2012 in Handstands

Skipping the basics is one of the biggest and most fundamental flaws when training to do a handstand, whether it is solo or with a trainer. Handstand drills for beginners are a very necessary part of training to be able to do a perfect handstand. Many gymnastic coaches seem to skip the fundamental basics of training drills. They seem to invoke the theory that, in order for their gymnast to be able to do a full handstand, they have to make them try out right for one, over and over until it’s right. Sadly, these coaches are doing their pupils a great disservice. The value of learning the basics, step by step, is something that is far too often underestimated.

Handstand drills for beginners help break down the handstand into the basic steps involved, making it easier to get the whole thing executed in full later. This is starting from the lunge into the handstand, building up into posture and muscle tension during the handstand and ending out with a flawless return to standing upright with triumph. By practicing each step individually using drills that break down the different parts of a handstand into simpler movements, you help strengthen the muscles a gymnast needs in fully accomplishing a handstand.

With the right practice and patience, you can go from basic lunge drills into a full and glorious handstand, with your arms fully extended, straight strong shoulders, a solid core, and extended legs with proper body and muscle tension throughout. Trying for the full handstand right off the bat can not only be more difficult, but it can lead to frustration or even injury without ever properly achieving a full handstand. Before you jump right into it, get yourself warmed up with some basic handstand drills for beginners. It’s smarter, safer and leads to more flawless handstands.

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Handstand Kickover

By Sharon on August 7, 2012 in Bridging, Handstands

Doing a handstand kickover is fun and at the same time a smart choice of exercise. However, it is not that easy to do as it may cause injuries especially if you do not know the basic steps. In this sense, it is necessary to know how to obtain a graceful and steady handstand.

Basic Steps of Handstand Kickover:

Find a wide and soft area. If you want to practice the move, the first thing to consider is finding a wide and safe area that ensures softer landing. This activity will make you fall most of the time so it is necessary to protect yourself from injury.
Stretch. Before starting, it is necessary to do some stretching such as rolling your neck, ankles and wrists. This will reduce the risk of getting injured and at the same time, these stretching exercises will make you more flexible.
Stand straight up lifting your hands over your head. Keeping your arms straight is crucial, then step forward, throw hands down and do the kick.
Kick one leg and take a forward step. When doing it, you should ensure that the skeletal system can handle or endure the load of your body. Thus, you should keep your fingertips align with your back foot.

Aside from the basic steps mentioned, you should also ensure proper balance of the body. Otherwise, it may lead to injury once you make a mistake in throwing your hands and kicking your legs. Likewise, while approaching the ground, always keep your arms straight. Keeping your arms and elbows bended can injure you.

Performing this handstand is not a piece of cake so you need someone to assist you if it’s your first time. If you are a beginner on doing handstands, this is not recommended for you. You should be able to do a handstand for two seconds, and a standing back bend before you can practice doing handstand kickover moves.

If you want to learn a lot more on bridging movements like this be sure to check out the Advanced Bridging Course.

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Handstand Press Progression

By Bac on August 3, 2012 in Presses & Pushup

Here is a great video that shows handstand press progressions in action.

I’m not sure over what span of time these clips were shot but it shows a man making lots of progress on a variety of handstand presses. There’s some very cool stuff like freestanding handstand pushups on bars with a weighted vest.

It starts off with straight arm presses moves onto planche work, and then a whole variety of handstand pushups. At the end you’ll see some lever work, pullups and a couple one legged squats.

Thanks to Frank Dimeo for calling this video to my attention.

By studying this video you’re sure to gain some ideas on finding a handstand press progression that works for you.

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Lsit to Shoulder Stand

By Bac on August 2, 2012 in Handstands

Here’s a fairly easy hand balancing skill you can practice. Its called the Lsit to Shoulder Stand.

To start with I recommend two solid platforms to keep your hands on that are raised from the ground. Big kettlebells work great for this too.

Start in an L position then tuck your legs, tip your shoulders forward and come to the shoulder stand. Then reverse it.

You can make this exercise harder by:

1) Doing more reps
2) Longer holds in any of the positions
3) Try it on the ground like this handstand from sitting.
4) Pressing up to a complete handstand from the shoulder stand.